09JUL10

Warm Up: 1/2 Standard
Practice: Full Cleans 3 sets of 3 reps at 70,80,90% of 1 rep max
A full clean is from ground, jump it up and catch in full front squat and stand it up
Train:
50 Dumbbell Hang Power Clean and Jerks for time
40# men 25# women
Start standing with a dumbbell in each hand (40# in each hand). Begin each hang power clean by keeping arms straight with weights hanging to the outside of your thighs. Bend your knees until db's are just above knees but keeping your chest up and maintaining inward curve of low back. From here explode up into a power clean making a hammer curl type motion when catching the dumbbells (remember this is power clean so no full squat necessary). Stand the weight up; your palms should be facing each other and your head. From here you want to get the weight over your head so use push press or push jerk to complete the motion (as you fatigue you will need to move toward push jerk) . Only counts if elbows are locked at the top and you stand up the weight. Drop the weights back down to your shoulders first, then to the sides of your hips to start over.
There are videos of this movement on CrossFit.com if you want to watch (or just google it)
Time Frame: 4-6 minutes
Comments: post your practice weights and training times
Post: stretch it out